Tuesday, November 22nd

Performance is in red, Competition is in blue, Links are in green

A) 5 sets of:
Power Clean+ Hang Power Clean + High Hang Power Clean
(Warm up and build over the sets. Cannot drop bar)
rest 2 minutes 

B) 3 sets of:
Deadlift x 5 reps
rest 2 minutes 
(Build to a tough set of 5)

C) 4 sets of:
8 Unbroken Kipping Pull ups
rest 30 seconds
8 Unbroken Hang Power Cleans 
rest 30 seconds
Row 30 seconds ALL OUT
rest 3 minutes

(The pull-ups and Hang Power Cleans MUST be done unbroken to count. Scale accordingly)

A) 5 sets of:
Power Clean+ Hang Power Clean + High Hang Power Clean
(Warm up and build over the sets. Cannot drop bar)
rest 2 minutes

B) 3 sets of:
Clean Pull x 3 reps @90% of 1 RM Clean
rest 2 minutes 

C) 4 sets of:
1-3 Bar Muscle Ups
rest 30 seconds 
8 Unbroken Hang Power Cleans 135/95
rest 30 seconds 
Assault Bike 20 seconds ALL OUT
rest 3 minutes 

(Scale BMU with jumping, bands, or low bars. The Hang Pwr Cln MUST be unbroken to count. Scale the weight so its doable but TOUGH. 

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531